Be CrossFit

Strength: Shoulder to Overhead
On a 15:00 Clock…. A lot 5min to each section, goal being quality heavy reps at the end.

A: Push Press
5 x 5 Light to moderate

B: Pause Split Jerk
3 x 3 moderate weight
**Pause 3 Seconds in the split of each rep

C: Split Jerk
5 x 1 @ 80% or above


WOD:

25-25-50-50ft
Handstand Walk
25-50-75-100
Double Unders

-rest 3 minutes-

100-75-50-25
Double Unders
50-50-25-25ft
Handstand Walk

***Scaling Options***

Hs Walk ➡️ OH DB Carry 50s/35s ➡️ Wall Wall
***You can cut distance in 1/2 for HS Walks
*** Double the distance and switch to OH DB Carry, or even modify that down to a plate OH carry
*** Or 2 WW per 25’ HS Walk

Dubs ➡️ 2x Single Unders ➡️ 5 Cal Ski per 25 Dubs

Strength: Sn**ch

Every :90 x 10 Sets

2 x Sn**ch Warm up @ Empty Bar
4 x Sn**ch Complex @ 45-65%
4 x 2 Squat Sn**ch @ 75-85%

*3- Sn**ch High Pull
3- Muscle Sn**ch
3- Power Sn**ch
3- Sn**ch Balance

** Sn**ch Deadlift
Floating Sn**ch Pull
Hang Power Sn**ch
Full Sn**ch

*** 1 single every :45

WOD: 12 Rounds
Every 2:15

8- American KBS 50/35
50ft KB Lunge

RTG: 70/50

Rope Climbs In today’s workout …. Dress accordingly.

Strength: Front Squat / Back Squats

Front Squats
3 Sets @ 60-65-70%
2 Tempo FS + 2 Front Squats

Front Squats
3 Sets @ 73-83%
2- Front Squats

Back Squats
3 Sets @ 85%
4- Back Squats

WOD: Partner WOD

8 Rounds
40- Double Unders
8- Sync Single Arm Devils Press
60’- DB Walking Lunge (2x 50/35 in FC)
12- HSPU

RTG: Wall Facing HSPU

Run day fun day…..

Warm Up:
2 Rounds
400m C2
50ft Sling Shot Walk
400m C2
50ft Walking Lunge

WOD: Echo / Run

Echo:
6 Rounds
:45 Bike
:30 Bike
:15 Bike
:30 Rest
——————
*1 Round*
2:00 Ride
:30 Rest
3:00 Ride
1:00 Rest
4:00 Ride
1:30 Rest
——————
10 Rounds
:20 Hard (All Out)
:40 Recovery

**Pace for the middle longer ride should be something you would Try and hold for a 10:00 Test**

Run:

2 Rounds
100 Hard
100 Walk

3 Rounds
1600m Run
200m Walk

5 Rounds
300m Hard
100m Walk

Strength: Every :90 x 10 Sets

Set 1-4 : Power Clean Complex
@63-73%
Clean Pull
Clean from Knee
Clean from shin
Clean from floor

Set 5-10: Touch and Go P. clean
2- Power Cleans at 73-83%

WOD:
Every 3:00 x 6 Sets

3- Wall Walks
15- Box Jump Overs
15- Chest to Bar

**Rounds should be 2:00/1:00 There should be :45 for the gymnastics so pending on what movements are slowing you down, adjust reps accordingly

RX+: 6/5 Bar MU

RTG: 4 Wall Walks / 8 Bar MU

Strength: EmOM x 12

Min 1-2: Empty Bar
3- Strict Press
3- Push Press
3- Push Jerk

Min 3-5: Build
3 - Push Jerk ( building to 65%)

Min 6-12: 65-80%
2- Push Jerks ( starting @ 65 and building)

WOD:
3 Rounds
21- A. kBS 50/35
12- DB Thrusters (50/35)

3:00 Rest

3 Rounds
15- Burpee over DB
21- A KBS

Strength: Sn**ch

Every :75 x 15 Sets

Set 1-3: Coach B Sn**ch Warm Up
Set 4-8: Power Sn**ch Complex
Set 9-15: Power Sn**ch + Burpee

~Coach B Warm Up:
From the knees with empty bar
3- Sn**ch Pull
3- Sn**ch High Pull
3- Muscle Sn**ch
3- Power Sn**ch

~Power Sn**ch Complex
@ 60-70% Power Sn**ch
1- Pause Sn**ch Pull (in shrug)
1- Floating Power Sn**ch
1- Pause Hang Power Sn**ch (in catch)

~Power Sn**ch + Burpee
@ 75-80% Power Sn**ch
1- Power Sn**ch
5- Burpees

WOD: For Time

500/400m Ski
21- Power Sn**ch (95/65)
500/400m Ski
15- Power Sn**ch
500/400m Ski
9- Power Sn**ch
500/400m Ski

**Sn**ches should not be in singles….aim
For 3 or less sets per sn**ch portion.
** All 95 # bars should be done with the green competition plates.

Strength: Front Squat / Back Squat
All reps based off Front Squat 1rm

Front Squat
5 x 4 reps @ 68-73%

Back Squat
5 x 2 reps @ 80-85%

WOD: Partner WOD

1600m C2

3 Rounds
30- GHD
15- Burpees (Over Bar)
12- Power Cleans @ 165/105

1600m C2

2 Rounds
30- GHD
15- Burpees ( To Rig )
9- Power Cleans @ 185/125

1600m C2

1 Round
30 GHD
15- Burpees (Pogo Sync)
6- Power Cleans @ 205/145

1600m C2